BlubberBusters Tips from Lucy

Stinkin' Thinkin'

Part 1: All or nothing!

Everyday, every minute we have thoughts in our head. These thoughts are like CDs playing in our head. The CDs play words that sometimes affect how we live. The CD may say good things like, "I think I will do well on the math quiz" or "My friend thinks I am funny." Sometimes, we may hear negative things, like: "Everyone hates me" or "I will never pass English." The type of CD we hear depends on what we have learned from others. Remember, the CD is NOT always right!

Learning about what you hear in your head may be very important for your weight loss. Many people hear negative things over and over again in their head. These things are called Stinkin' Thinkin' and can keep a person from being successful in their weight loss. The thoughts can keep people stuck!

There are many different types of stinkin' thinkin' and this tip will focus on just one. This tip may help you understand the most common negative thinking, All or nothing thinking. Here are some examples of all or nothing thinking:

*   I already ate two donuts today, so I already failed. I am giving up and eating junk the rest of the day. What is the use of trying!

*   If only I could eat just 1200 calories everyday...then I would be dieting and losing weight. Since I cannot stick to it, I am worthless and will never lose weight.

*   People who lose weight always stick to their diet.

All or nothing thinking is also called black or white thinking. You may know someone or yourself who thinks like this sometimes. They are either on a strict diet or out of control. This type of thinking can fuel binges and starvation periods for many people. This cycle can make weight loss very hard. It is important to know and understand that weight loss is not black and white. There are many shades of gray. There are many ways to lose weight.

To stop the all or nothing thinking, you need to correct the thoughts as you think them. Just like recordable CDs, you have the power to re-record what you hear on your CD in you head. This takes time and practice. It can help change the way you think and relate to food. Here are some ways to correct the all or nothing thinking from above:

*   I ate two donuts today. I am going to eat a salad with dinner to help feel fuller. Since I already ate the donuts, I am going not eat a high calorie dessert after dinner.

*   My friend says eating 1200 calories a day is the only way to diet. I don't think that is true for everyone. I am going to eat half of everything I normally choose and drinks lots of water. I think I may also walk more. I am going to make goals I can stick with.

*   People who lose weight eat everything in moderation and believe in themselves!